Hobbit Friday

Took the day off work to go see The Hobbit in IMAX 3D and I’m well rested after taking yesterday off. Went in to open gym tonight. All I did for a warm-up were some PVC pass-thrus.

Strength

Alternated sets between bench press and the deficit deadlifts.

5×3 Bench Press

• 10 @ 45#
• 5 @ 135#
• 3 @ 155#
• 3 @ 175#
• 3 @ 195#
• 3 @ 215#

That’s a new high for 3 reps, up from only being able to hit 215# for 2 reps last cycle. These didn’t feel that great this week either, which is two weeks in a row it’s been a struggle.

5×1 Deficit (3″) Deadlifts

• 5 @ 135#
• 3 @ 225#
• 1 @ 315#
• 1 @ 345#
• 1 @ 385#
• 1 @ 405#
• 1 @ 415#

The 415# pull matches my 1RM for regular deadlifts. As I went for it, I didn’t think I was going to get it moving because it was really slow to start. Once it got above the deficit it felt smooth though.

WOD

This was a workout I made up and Matt used for the box today, so I had to give it a try even though I planned to do death by snatch.

10 Rounds

• 3 Full Squat Cleans (115#)
• 10 Lateral Bar Hops
• 10 HR Push-ups

The goal of the cleans was to cycle them without dropping the bar, so I chose 115# instead of the Rx 135#. I also wanted to keep my time under 10:00 so felt I had a good shot by dropping down in weight. I finished in 8:50. Was able to do all of the cleans while holding the bar and the hops were a piece of cake for me. The push-ups on the other hand sucked. Got pretty tough around the middle of WOD. After getting done I’m kind of curious what my time would have been with 135#.

I’m really happy with how the design of this WOD turned out. I figured some of the top scores would be under 10 minutes and they were. A lot of people finished around 12-15 minutes from the scores on the whiteboard. The use of the barbell didn’t overpower the WOD, so you could still get out quality cleans even in the 10th round, but the push-ups were a great challenge. The lateral hops were just enough high intensity to string it all together.

Finisher

3 Sets

• MAX Deficit HSPU (hands on 15# bumper plate, which is probably 1-2″)
• 2m Rest

I was able to do 5, 6, and 4 reps. Tough! This was my first time trying HSPU like that.

I did a bunch of jump rope as kind of a cool down too.